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A variety of fresh food ingredients on a wooden cutting board, including chicken breast, bell peppers, carrots, peaches, yogurt, granola, spaghetti, and cheese, in a kitchen setting.

Montag Frühstück (Individuell) Santana (~510 kcal): 200 g Griechischer Joghurt (10%) 50 g Crownfield Knuspermüsli 120 g Nektarine Francisco (~750 kcal): 200 g Griechischer Joghurt (10%) 100 g Crownfield Knuspermüsli 120 g Nektarine Abendessen (Hähnchen-Paprika-Karotten-Pfanne mit Erdnusssoße & Reis) Gesamt-Zutaten: 390 g Hähnchenbrust, 500 g Paprika & Karotten, 77 g Erdnussbutter, 160 g Reis (Rohgewicht), Sojasoße & Wasser Santana (~1.040 kcal): 160 g Hähnchenbrust, 220 g Paprika & Karotten, 32 g Erdnussbutter, 65 g Reis (Rohgewicht) Francisco (~1.400 kcal): 230 g Hähnchenbrust, 280 g Paprika & Karotten, 45 g Erdnussbutter, 95 g Reis (Rohgewicht) Zubereitung: Reis kochen. Hähnchen in Würfel schneiden und anbraten. Gemüse in Streifen schneiden, dazugeben und 5–7 Minuten mitbraten. Erdnussbutter mit Wasser und Sojasoße verrühren, in die Pfanne geben. Reis unterheben oder getrennt anrichten und grammgenau aufteilen. Dienstag Frühstück (Individuell) Santana (~500 kcal): 120 g Ei (2 Eier als Rührei) 30 g Avocado 80 g kerniges Vollkornbrot 10 g Butter Francisco (~750 kcal): 180 g Ei (3 Eier als Rührei) 45 g Avocado 120 g kerniges Vollkornbrot 15 g Butter Abendessen (Spaghetti Bolognese mit Vollkorn-Spaghetti & Parmesan) Gesamt-Zutaten: 320 g Vollkorn-Spaghetti (Rohgewicht), 410 g mageres Hackfleisch, 520 g Tomatensoße, 60 g Parmesan, Zwiebeln & Gewürze Santana (~1.000 kcal): 130 g Vollkorn-Spaghetti (Rohgewicht), 170 g Hackfleisch, 220 g Tomatensoße, Ver mais

#food #ingredients #cooking

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